The Weekly Dose

The Weekly Dose – November 11th, 2018 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [30 Days Deadlifts 21-30]( [30 Days of Deadlifts: 21-30]( by Tony Gentilcore Let's cap off this powerful series with ten more tips to make you a better deadlifter and an all-around awesome person. [Want to Be a Trainer]( [Tip: So You Want to Be a Personal Trainer, Huh?]( by Tom MacCormick Here are 4 things you need to know first. [Increase Muscle Density]( [Tip: Increase Your Muscle Density]( by Eric Bach Use this twist on the drop set method to build thick muscle that's as strong as it looks. [Intelligent Way to Train]( [The Most Intelligent Way to Train]( by Charles Staley A training program is only as effective as your ability to recover from it. So smart lifters plan their workouts accordingly. Here's how. [Chest Training]( [Tip: Compound Chest Training]( by Lee Boyce Double down on those puny pecs and force them to grow. Here's how. [Neck Position Deadlift]( [Tip: Neck Position and the Deadlift]( by Tony Gentilcore Look up or look down? Here's Tony G.'s take on that. [Guide to Blood Work]( [The Bodybuilder's Guide to Blood Work]( by TC Luoma Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives. [Right Way to Cheat Curl]( [Tip: The Right Way to Cheat Curl]( by John Gaglione Yep, there's a right way. And it can force your biceps into a brand new growth phase. Here's how it's done. [Dumbbell Side Bend]( [Tip: The Dumbbell Side Bend is for Dummies]( by Nick Tumminello This doesn't make biomechanical sense. Here's a better exercise that actually works. [Bulletproof Your Body]( [5 Challenges That Bulletproof Your Body]( by Eric Buratty Test yourself, gain mobility and functionality, and pick up some newfound strength across a greater range of motion. Here's how. [Your Rear Delts Suck]( [Tip: Why Your Rear Delts Suck]( by Paul Carter It's a common problem. Here's how to fix it. [Build Tension in Deadlift]( [Tip: How to Build Tension in the Deadlift]( by Tony Gentilcore Clean up your deadlift technique and get your lats engaged with this super simple trick. [Everyone Use Creatine]( [Everyone Should Use Creatine]( by TC Luoma Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it. [Core Work Effective]( [Tip: Make Your Core Work More Effective]( by Calvin Huynh Name your favorite ab exercise performed on the floor. Got it? Now, here's a clever way to make it even better. [Exercise for Traps Delts]( [Tip: A New Exercise for Traps and Delts]( by Paul Carter This upright row variation is safer and works even better than the traditional version. Check it out. [Rid Body of Plastic]( [Tip: Easy Way to Rid Your Body of Plastic]( by TC Luoma Nope, it doesn't involve any stupid detox diets or drinks. And chances are you're probably already doing a little of it. [Triceps Training]( [Tip: Double-Down Triceps Training]( by Lee Boyce Use this compound set to totally exhaust your muscle fibers and hit the neglected long head of the triceps. [Stop Talking Bulking]( [Tip: Stop Talking About Bulking]( by Tom MacCormick Determined to pack on more muscle? Don't call it a bulking phase unless you're wanting to pack on fat too. Here's why. [5 Minutes to Strength]( [Tip: 5 Minutes to Rotational Strength]( by Tom Morrison Sure, you train your core, but you're probably missing this movement pattern, leading to injury and poor performance. Let's fix that. [Serious Athletes]( FEATURE ARTICLE [Two Reasons to Use Micro-Adjustments]( by Eric Bach [Two Reasons to Use Micro-Adjustments]( The smallest changes to your technique can be the key to busting through training plateaus. Here's why: 1. Micro-adjustments reduce injuries. You can't make regular gains if you're always tweaking your shoulder or pulling a muscle. And that's where the smallest adjustments can make the biggest difference – they keep you away from the injuries. By making small changes in bar position, foot placement, or grip, you can create enough variation to prevent overuse injuries (and boredom), without completely altering your workout. This works with just about every exercise. Here's an example of a micro-adjustment: Your lower back is acting up when you squat. Instead of hurting yourself or tossing the squat out of your workout, make a small adjustment to where you position the bar on your back. Go from high-bar to low-bar squats to take some stress off your lower back and even decrease the range of motion in the movement. 2. Micro-adjustments drive progress. Sustainable systems are the key to gains. So when you hit a bump in the road with your training, whether it's an injury or simply feeling less motivated, don't upend the entire system. A pothole on Gains Street doesn't require ripping up the entire program. Just repair the pothole. Stay consistent. Push yourself and make small adjustments when necessary. TRENDING [Emma Stone]( [Emma Stone Gains 18 Pounds of Muscle]( by T Nation For her new movie, Battle of the Sexes, the actress hit the weights and packed in the protein. Trainer Jason Walsh outlines how she did it. [Eat Eggs This Way]( [Tip: Eat Eggs This Way for More Muscle]( by TC Luoma Eggs eaten this way are 45% more effective in increasing protein synthesis. [Velocity Diet Plan]( POWERFUL WORDS Funny how most gyms "don't have room" for a trap bar, but have plenty of space for 18 redundant chest machines. – [T Nation (Facebook)]( Sure, getting bigger biceps will require "small" exercises (curls), but overall, big exercises for big muscles are the most effective way to get big. Guys who squat, bench, and pull big numbers tend to be big all over. – [Charles Staley]( Don't place all your trust in one diet or one fitness expert. And be wary of anyone who pretends to have all the answers. Become the type of person who's always asking "what if…" and then seek the truth through firsthand experience. – [Dani Shugart]( [Get the ass you want]( [Fat bad for knees]( [Every time]( [Suck it up Buttercup]( Copyright © 2018 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](